A "journey" involving running in place in the deep end. Quite possibly I've gone off the deep end.

Monday, September 23, 2013

Training log - Week ending 9/22/13

This week was 28.5 miles of “real running” plus 20 “miles” pool
running, and 6500 yards of swimming -- training log is here.

The rehab/return continues. I'm making progress, though not as fast as I would like (to be fair, I NEVER progress as fast as I like :)). The foot continues to improve, and the sciatica is much improved (more yoga and real running/less pool-running is doing the trick).Since I've cut back on the pool-running, I was missing an outlet for hard intervals (biking and rowing were tweaking my sciatica, and my foot didn't like the arc-trainer). But never fear - I've found something new - the step mill. It's the holy grail of cross training - doesn't seem to aggravate anything, and kicks my rear. I had originally thought I'd do 8-10 reps of 3 minutes hard on it, to match track workouts. Nope - I learned my lesson quickly. Going "hard" on this is basically like a hill workout. 4 intervals of 2 minutes each is very hard; 6 intervals of 2 minutes each has me doubled over at the end.It's awesome (I think). And feels like it should translate over very well to running. Plus a workout is fairly short - just under 20 minutes, excluding my 5 minute warm-up.

But hopefully it won't be too long before I get back to real workouts, as I'm on the right track.

Tuesday:In
the morning, 8 miles very easy, and then a stepmill workout of 4x2:00 hard, 1:00 recovery, followed by 1000 yards of swimming. Foam rolling
at night.

Wednesday:In
the morning, 50 minutes of easy pool-running for "5 miles", followed by yoga and then 2000 yards of swimming. Foam rolling at night.

Thursday:In
the morning, 7.5 miles easy, followed by a step mill workout of 6x2:00 hard, 1:15 recovery. Foam rolling at night.

Friday:In
the morning, 50 minutes of easy pool-running for "5 miles", followed by yoga and then 2000 yards of swimming. Foam rolling at night.

Saturday:In the morning, 9 miles very easy, followed by upper body strengthwork and injury prevention work. Yoga and foam rolling in the afternoon.Sunday:In
the morning, 60 minutes easy pool-running, followed by 2500 yards
of swimming. In the afternoon, did 4 miles easy right before yoga. Some foam rolling at night.

Full slew of race reports here (from my first in June 2007 to 2010) and here (2011).

workouts

(you can click on the link to see the details)

Pool running conversion

I convert my pool-running into “mileage” with this formula:

1)10 minutes “easy” in the pool equals one mile

2)workouts translate by time into mileage, with the recoveries not counting for mileage.For example, I would normally cover half a mile in 3:00 during an interval workout, and 1.5 miles in 10:00 during a tempo.So 8x3:00 at interval effort is 4 miles, and 10 minutes at tempo effort is 1.5 miles.